IBS – #1 Digestive Problem Today

It seems today that most people suffer from tummy troubles. Irritable Bowel Syndrome, or IBS, is the most common and can be the bodies reaction to many different problems (overgrowth of bad bacteria, leaky gut, candida overgrowth, etc). I had horrible tummy bloat and gas for years. I chalked it up to my healthy eating and large amounts of fiber. It seemed the healthier I ate the worse it got. I never considered IBS because I thought IBS meant “constant bathroom emergencies”, which was never my problem. The only symptoms I ever suffered from were horrible bloating, cramping and gas. Basically, every morning I’d wake up with a normal tummy and by bedtime I looked five months pregnant.

After I had exhausted several other diets trying to relieve my symptoms, I heard about the FODMAP Diet. The FODMAP Diet eliminates certain foods that when they reach your small intestine somewhat ferment and aggravate the digestion process. When I decided to give it a shot, it was suggested to try for a few weeks to see if there were any noticeable changes. I noticed a HUGE improvement in one week. It was a miracle! Not only was all the pain and discomfort gone, but I was a lot less hungry throughout the day, probably because I was actually digesting my food. I also lost about five pounds, possibly all the fluid in and around my tummy from all the inflammation and irritation.

FODMAPs are Fermentable, Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols

Following the FODMAP Diet shouldn’t be life long, just temporary while you figure out what needs repair, or is out of balance, in your digestive system. It’s also a good idea to follow while you’re treating your problem, as trigger foods can cause additional damage. Some foods may just be a no-go, like onions for me.  Come to find out everyone on my dads side of the family cannot tolerate them. So I’ve officially given them up.

Colitis and Crohns Disease sufferers can also benefit from eliminating high FODMAP foods.

 

**FODMAP Food List**

 

High FODMAP food (things to avoid / reduce)

 

Vegetables and Legumes:

Garlic – avoid entirely if possible
Onions – avoid entirely if possible
Artichoke
Asparagus
Baked beans
Beetroot
Black beans
Black eyed peas
Broad beans
Butter beans
Cassava
Cauliflower
Celery – greater than 5cm of stalk
Cho cho
Choko
Falafel
Haricot beans
Kidney beans
Lima beans
Leek bulb
Mange Tout
Mushrooms
Peas, sugar snap
Red kidney beans
Savoy Cabbage
Soy beans / soya beans
Split peas
Scallions / spring onions (bulb / white part)
Shallots
Taro

❌ Fruit – fruits can contain high fructose:

Apples
Apricots
Avocado
Blackberries
Boysenberry
Cherries
Currants
Custard apple
Dates
Feijoa
Figs
Goji berries
Grapefruit
Lychee
Mango
Nectarines
Paw paw, dried
Peaches
Pears
Persimmon
Pineapple, dried
Plums
Pomegranate
Prunes
Raisins
Sultanas
Tamarillo
Tinned fruit in apple / pear juice
Watermelon

Meats, Poultry and Meat Substitutes:

Chorizo
Sausages
Processed meat – check ingredients

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes:

Wheat containing products such (be sure to check labels):
Biscuits including chocolate chip biscuits
Bread, wheat – over 1 slice
Breadcrumbs
Cakes
Cereal bar, wheat based
Croissants
Crumpets
Egg noodles
Muffins
Pastries
Pasta, wheat over 1/2 cup cooked
Udon noodles
Wheat bran
Wheat cereals
Wheat flour
Wheat noodles
Wheat rolls
Wheatgerm

Almond meal
Amaranth flour
Barley including flour
Bran cereals
Bread, multigrain
Bread, naan, roti
Bread, oatmeal
Bread, pumpernickel
Bread, sourdough with kamut
Cashews
Cereal ba
Cous cous
Einkorn flour
Freekeh
Gnocchi
Granola bar
Muesli cereal
Muesli bar
Pistachios
Rye
Rye crispbread
Semolina
Spelt flour

Condiments, Dips, Sweets, Sweeteners and Spreads:

Agave
Caviar dip
Fructose
Fruit bar
Gravy, if it contains onion
High fructose corn syrup (HFCS)
Hummus
Honey
Jam, mixed berries
Jam, strawberry, if contains HFCS
Pesto sauce
Quince paste
Relish / vegetable pickle
Stock cubes
Sugar free sweets containing polyols – usually ending in -ol or isomalt
Inulin
Isomalt
Maltitol
Mannitol
Sorbitol
Xylitol
Tahini paste
Tzatziki dip

Prebiotic Foods:

The follow items can be added to yoghurts, snack bars etc:
FOS – fructooligosaccharides
Inulin
Oligofructose

Drinks:

Beer – if drinking more than one bottle
Coconut water
Cordial, apple and raspberry with 50-100% real juice
Cordial, orange with 25-50% real juice
Dandelion tea
Fruit and herbal teas with apple added
Fruit juices in large quantities
Fruit juices made of apple, pear, mango
Orange juice in quantities over 100ml
Rum
Sodas containing High Fructose Corn Syrup (HFCS)
Soy milk made with soy beans – commonly found in USA
Sports drinks
Tea, black with added soy milk
Tea, chai, strong
Tea, dandelion, strong
Tea, fennel
Tea, chamomile
Tea, herbal, strong
Tea, oolong
Wine – if drinking more than one glass

Dairy Foods:

Buttermilk
Cheese, cream
Cheese, Halmoumi
Cheese, ricotta
Cream
Custard
Gelato
Ice cream
Kefir
Milk – cow, goat and sheep
Milk, evaporated
Milk, rice
Sour cream
Yogurt – including greek yogurt

Cooking ingredients:

Carob powder

 

Low FODMAP food (good to eat food)
If quantities are given these are the highest amount allowed

 

Vegetables and Legumes:

Alfalfa
Bamboo shoots
Bean sprouts
Bok choy / pak choi
Broccoli – 1/2 cup
Brussel sprouts – 1 serving of 2 sprouts
Butternut squash – 1/4 cup
Cabbage, common and red up to 1 cup
Callaloo
Carrots
Celeriac
Celery – less than 5cm of stalk
Chicory leaves
Chick peas – 1/4 cup
Chilli – if tolerable
Chives
Choy sum
Collard greens
Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
Courgette
Cucumber
Eggplant / aubergine
Fennel
Green beans
Green pepper / green bell pepper / green capsicum
Ginger
Kale
Leek leaves
Lentils – in small amounts
Lettuce: butter, iceberg, radicchio, red coral, rocket
Marrow
Okra
Olives
Parsnip
Peas, snow – 5 pods
Potato
Pumpkin
Pumpkin, canned – 1/4 cup, 2.2 oz
Radish
Red peppers / red bell pepper / red capsicum
Scallions / spring onions (green part)
Seaweed / nori
Silverbeet / chard
Spaghetti squash
Spinach, baby
Squash
Sun-dried tomatoes – 4 pieces
Swede
Swiss chard
Sweet potato – 1/2 cup
Tomato – canned, cherry, common, roma
Turnip
Water chestnuts
Yam
Zucchini

Fruit:

Ackee
Bananas
Blueberries
Breadfruit
Carambola
Cantaloupe
Cranberry
Clementine
Dragon fruit
Grapes
Honeydew and Galia melons
Kiwifruit
Lemon including lemon juice
Lime including lime juice
Mandarin
Orange
Passion fruit
Paw paw
Papaya
Pineapple
Plantain
Raspberry
Rhubarb
Strawberry
Tamarind
Tangelo

Meats, Poultry and Meat Substitutes:

Beef
Chicken
Kangaroo
Lamb
Pork
Prosciutto
Quorn, mince
Turkey
Cold cuts / deli meat / cold meats such as ham and turkey breast

Fish and Seafood:

Canned tuna
Fresh fish e.g.
Cod
Haddock
Plaice
Salmon
Trout
Tuna
Seafood (ensuring nothing else is added) e.g.
Crab
Lobster
Mussels
Oysters
Prawns
Shrimp
Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes:

Wheat free breads
Gluten free breads
Bread made from oats, rice, corn, spelt and potato flours
Wheat free or gluten free pasta
Bread, wheat – 1 slice
Almonds – max of 15
Biscuit, savoury
Biscuit, shortbread – 1 only
Brazil nuts
Bran, oat and rice
Bulgur / bourghal – 1/4 cup cooked, 44g serving
Buckwheat
Buckwheat flour
Buckwheat noodles
Brown rice / whole grain rice
Chestnuts
Chips, plain / potato crisps, plain
Cornflour / maize
Crispbread
Corncakes
Cornflakes – 1/2 cup
Coconut – milk, cream, flesh
Corn tortillas, 3 tortillas
Crackers, plain
Hazelnuts – max of 15
Macadamia nuts
Millet
Mixed nuts
Oatmeal, 1/2 cup
Oats
Oatcakes
Peanuts
Pecans – max of 15
Pine nuts – max of 15
Polenta
Popcorn
Porridge and oat based cereals
Potato flour
Pretzels
Quinoa
Pasta, wheat – up to 1/2 cup cooked
Rice, basmati
Rice, brown
Rice, white
Rice bran
Rice cakes
Rice crackers
Rice flakes
Rice flour
Rice Krispies
Rice noodles
Seeds, chia
Seeds, egusi
Seeds, poppy
Seeds, pumpkin
Seeds, sesame
Seeds, sunflower
Sourdough
Starch, maize, potato and tapioca
Sorghum
Tortilla chips / corn chips
Walnuts

Condiments, Dips, Sweets, Sweeteners and Spreads:

Aspartame
Acesulfame K
Barbecue sauce
Capers in vinegar
Capers, salted
Chocolate, dark
Chocolate, milk – 3 squares
Chocolate, white, 3 squares
Chutney, 1 tablespoon
Fish sauce
Garlic infused oil
Golden syrup
Glucose
Jam / jelly, strawberry
Ketchup (USA) – 1 sachet
Maple syrup
Marmalade
Mayonnaise – ensuring no garlic or onion in ingredients
Miso paste
Mustard
Oyster sauce
Pesto sauce – less than 1 tbsp
Peanut butter
Rice malt syrup
Saccharine
Shrimp paste
Soy sauce
Stevia
Sweet and sour sauce
Sucralose
Sugar – also called sucrose
Tamarind paste
Tomato sauce (outside USA) – 2 sachets, 13g
Vegemite
Vinegar, balsamic – less than 2 tbsp
Vinegar, rice wine
Wasabi
Worcestershire sauce

Drinks:

Alcohol – is an irritant to the gut, limited intake advised:
Beer – limited to one drink
Clear spirits such as Vodka
Gin
Whiskey
Wine – limited to one drink
Coffee, espresso, regular or decaffeinated, black
Coffee, espresso, regular or decaffeinated, with up to 250ml lactose free milk
Coffee, instant, regular or decaffeinated, black
Coffee, instant, regular or decaffeinated, with up to 250ml lactose free milk
Drinking chocolate powder
Espresso, regular, black
Fruit juice, 125ml and safe fruits only
Lemonade – in low quantities
Malted chocolate powder e.g. Milo, Horlicks – 3 tsp
Protein supplement
Soy milk made with soy protein
Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants
‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation
Tea, black, weak e.g. PG Tips
Tea, chai, weak
Tea, fruit and herbal, weak – ensure no apple added
Tea, green
Tea, peppermint
Tea, white
Water

Dairy Foods and Eggs:

Butter
Cheese, brie
Cheese, camembert
Cheese, cheddar
Cheese, cottage
Cheese, feta
Cheese, goat / chevre
Cheese, mozzarella
Cheese, ricotta – 2 tablespoons
Cheese, swiss
Dairy free chocolate pudding
Eggs
Margarine
Milk, almond
Milk, hemp
Milk, lactose free
Milk, oat – 30 ml, enough for cereal
Parmesan cheese
Sorbet
Soy protein (avoid soy beans)
Swiss cheese
Tempeh
Tofu – drained and firm varieties
Whipped cream
Yogurt, lactose free

Cooking ingredients, Herbs and Spices:

Herbs: Basil, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Tarragon, Thyme
Spices: All spice, Black pepper, Cardamon, Chilli powder, Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric
Oils: avocado oil, canola oil, coconut oil, olive oil, peanut oil, rice bran oil, sesame oil, sunflower oil, vegetable oil
Asafoetida (hing) powder – great onion substitute
Baking powder
Baking soda
Cacao powder
Cocoa powder
Cream, 1/2 cup
Gelatine
Ghee
Icing sugar
Lard
Salt

** For more information or to learn more about the FODMAP Diet visit http://www.ibsdiets.org

 

*Photo courtesy of John Carter at http://shutterbrothersphoto.com

 

Doing Things Slowly – Enjoying a Snail’s Pace

by Madisyn Taylor

 

Take time to slow down, rushing never gets you anywhere but on to the next activity or goal.

Life can often feel like it’s zipping by in fast forward. We feel obliged to accelerate our own speed along with it, until our productivity turns into frenzied accomplishment. We find ourselves cramming as much activity as possible into the shortest periods of time. We disregard our natural rhythms because it seems we have to just to keep up. In truth, rushing never gets you anywhere but on to the next activity or goal.

Slowing down allows you to not only savor your experiences, but also it allows you to fully focus your attention and energy on the task at hand. Moving at a slower place lets you get things done more efficiently, while rushing diminishes the quality of your work and your relationships. Slowing down also lets you be more mindful, deliberate, and fully present. When we slow down, we are giving ourselves the opportunity to reacquaint ourselves to our natural rhythms. We let go of the “fast forward” stress, and allow our bodies to remain centered and grounded. Slowing down is inherent to fully savoring anything in life. Rushing to take a bath can feel like an uncomfortable dunk in hot water, while taking a slow hot bath can be luxuriant and relaxing. A student cramming for a test will often feel tired and unsure, whereas someone who really absorbs the information will be more confident and relaxed. Cooking, eating, reading, and writing can become pleasurable when done slowly. ! Slowing down lets you become more absorbed in whatever it is you are doing. The food you eat tastes better, and the stories you read become more alive.

Slowing down allows you to disconnect from the frenzied pace buzzing around you so you can begin moving at your own pace. The moments we choose to live in fast forward motion then become a conscious choice rather than an involuntary action. Learning to slow down in our fast-moving world can take practice, but if you slow down long enough to try it, you may surprise yourself with how natural and organic living at this pace can be.

My Favorite: Herbal Tea

Choice Easy Digest Tea!  I cannot say enough about this wellness tea. Not only does it help immensely with digestion but it’s main ingredients, ginger and turmeric, are award winners in the health department:

GINGER

  • Reduces pain and inflammation, making it valuable in managing arthritis, headaches, and menstrual cramps.
  • Has a warming effect and stimulates circulation.
  • Inhibits rhinovirus, which can cause the common cold.
  • Inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas.
  • In the intestinal tract, it reduces gas and painful spasms.
  • May prevent stomach ulcers caused by non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen.

TURMERIC

  • Turmeric can calm heartburn and an upset stomach.
  • A compound in turmeric (curcumin) may ward off heart attacks. A study involving bypass surgery patients showed the antioxidant and anti-inflammatory properties of curcumin may contribute to as much as a 65 percent lower chance of heart attack among bypass patients.
  • May help fight or prevent cancer. Curcumin “interferes with several important molecular pathways involved in cancer development, growth and spread,” according to the American Cancer Society, even killing cancer cells in the lab setting and shrinking tumors and boosting the effects of chemotherapy in animals.
  • May help delay the onset of Type 2 diabetes.
  • Turmeric can curb joint-pain and arthritis pain due to its anti-inflammatory properties.

 

*Photo courtesy of John Carter at http://shutterbrothersphoto.com

The Importance of Sleep 💤

Most people are not getting enough sleep. And many of you, the sleep you get is mediocre at best. Your bodies NEED good, solid, restful sleep…and lots of it. Maintaining adequate amounts of quality sleep is essential to your optimal health and well-being. How sleep deprivation affects you:

YOU’RE MORE LIKELY TO GAIN WEIGHT
Leptin, your satiety hormone, is significantly reduced when you are sleep deprived. Since leptin plays an important role in appetite control and metabolism, having low levels of this hormone results in hunger not being naturally suppressed. Therefore, your appetite and cravings increase.

 

YOU ARE AT A HIGHER RISK FOR ILLNESS
Your body is more susceptible to stress without a good night’s sleep. The immune system does not function optimally, and inflammatory proteins and blood sugar levels rise in response to lower levels of insulin being released throughout the night. All of these negative effects on the body contribute to an increased risk of diabetes, heart disease, stroke, and infection.

 

YOUR RISK OF INJURY INCREASES
When you are exhausted, both physically and mentally, there is an increased risk of injury, errors, and accidents. This tired state of mind may lead to mishaps like stubbing your toe, cutting yourself in the kitchen, or getting into a car accident.

 

YOUR BRAIN DOES NOT FUNCTION OPTIMALLY
There are measurable changes in brain activity that occur after
a period of sleep deprivation. When you do not get a sufficient amount of sleep your mental performance suffers, impairing your ability to process new information and memories and impacting your overall mood, focus, and high-level cognitive function.

 

YOU ARE MORE LIKELY TO STRUGGLE WITH YOUR EMOTIONS
Without sufficient rest, you may have trouble keeping your emotions in check. Increased feelings of irritability, anxiety, sadness, and anger are common. You may even find that you are more vulnerable to laughing or crying regardless of what you are experiencing.

 

How much sleep do you actually need? Adults 18+ years require 7-9 hours of sleep per night to allow critical bodily activities to take place. Those activities are:

• Internal organs rest and recover – tissue repair, muscle growth, and protein synthesis primarily occur during sleep.

• Hormones are released and help to regulate appetite control, stress, growth, metabolism, and other bodily functions.

• Memory consolidation occurs, allowing for the formation and storage of new memories, which is essential for learning new information.

Follow these 9 steps towards better sleep:

  1. Maintain a consistent daily schedule
  2. Reduce your daily intake of caffeine
  3. Turn off the computer or television
  4. Don’t go to bed on a full or empty stomach
  5. Engage in regular exercise
  6. Limit beverage consumption before bed
  7. Keep your bedroom dark and quiet
  8. Invest in comfortable bedding
  9. Go to sleep and wake up using your internal clock

 

*Photo courtesy of John Carter at http://shutterbrothersphoto.com

Adrenal Fatigue

Most people today have no energy, that’s why coffee and energy drinks are a multi-billion dollar industry. Why is everyone so tired? Well, it might not just be lack of sleep or being over-worked. It’s quite possible many people suffer from adrenal fatigue. Adrenal fatigue, also known as burnout, is a very serious condition and can have numerous side effects. Some common symptoms include:

  • Low blood-glucose levels causing dizzy spells
  • Fatigue
  • Depression
  • Craving for sweet foods
  • Inflammations taking over and allergies developing or worsening
  • Autoimmune diseases
  • Low blood pressure
  • Craving for salty foods
  • Trouble getting up in the morning and going to sleep at night

Are you or someone you know possibly suffering from adrenal fatigue? If you want to learn more, check out this article.

http://foodmatters.tv/content/adrenal-fatigue-the-stress-syndrome-of-the-21st-century

Treatment for adrenal fatigue requires a great deal of cooperation between the physician and the patient – they need to be able to work together as a team. As a Health Coach I would guide and support the patient in making the necessary lifestyle adjustments, which may include:

  • Getting enough sleep (trying to be in bed by 10pm)
  • Limiting your exposure to computers and television just before bed and minimizing other stressors such as work or relationships.
  • Dietary adjustments include limiting sugars, white flour and caffeine as well as focusing on a diet of lean proteins and complex carbohydrates like vegetables.
  • It is also important to maintain a stable blood sugar by eating small amounts of food every two to three hours. Nutritional support includes pharmaceutical grade multivitamins, antioxidants, B vitamins, vitamin C and magnesium.

You and your physician may also utilize adrenal adaptagenic herbs and glandular products to help support the adrenals as they heal. In the most severe cases, where the activities of daily life are affected, bioidentical cortisol could be used in the short term along with the diet, lifestyle and nutritional interventions.

Cruise Hacks

First of all, have fun. You’re on vacation. Don’t beat yourself up if you derail from your normal healthy eating, and human size portions. Just get back to reality when you get home. I just got back from Alaska…what a beautiful part of the world! This was my 6th or 7th cruise (I’ve lost count) and I’ve learned a few hacks along the way I’d like to share:

  • Large trash bags for your dirty clothes
  • Small spray bottle for wrinkled clothes
  • Travel size air freshener for your bathroom (lots of eating and drinking and those rooms are tiny!)
  • Completely unpack your suitcases and store them under your bed. The rooms are small enough as it is without that added clutter.
  • Pack a backpack for all land excursions or pool days. A backpack is also handy as a “personal item” when flying
  • Many buffets have pre-made sandwiches or snacks that can be saved in your room fridge to pack for land excursions

Again, those are my hacks. I also recommend checking the cruise line website for detailed information on what to pack or expect for that specific cruise.

Anyone have any cruise hacks they’d like to share? I’d love to hear them!

Welcome

Hi everyone, my name is Crystal Paqua. I’d like to share a little bit about the personal me, and why I decided to become a Certified Health Coach. The short answer? I really do want to help people. I’ve had an obsession with health and wellness for the last five or so years, and I don’t really know what sparked it, but when it sparked, it exploded. On my own, prior to enrolling in the Institute for Integrative Nutrition, I watched numerous documentaries and read so many books I’ve lost count, just because I wanted to know more. I question everything, and research topics of interest daily. I can’t help but want to share this wealth of knowledge with everyone. Until now, “everyone” has been friends and family who don’t always want or care to know. Now, as a Health Coach, I can share my passion with people who actually want to know, those ready to make positive changes towards healing and well-feeling. I can share my knowledge and passion with you. It really is a dream come true.

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